50 Minute Fat Burning Plyo Workout ?Burn 700 Calories! ?

50 Minute Fat Burning Plyo Workout ?Burn 700 Calories! ?10 Oct. 2018
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Sydney CummingsSubscribe 438 721

I hope you are ready to

I hope you are ready to sweat today! Comment below if you loved this workout and let me know that you CRUSHED IT!

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Let me know what you thought of this workout in the comments below and “LIKE” this video if you enjoyed it!

Make sure you have your water and your towel ready for this 50 Minute Fat Burning Plyo Workout! We are going to be really moving non-stop today so grab your sweat towel and remember a hard workout is not a perfect workout, it's a workout where you give 100% !

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Equipment I use:

SPRI Dumbbells http://amzn.to/2DONM5X

Manduka eKo Lite Yoga Mat: http://amzn.to/2GlquGy

Sliders (use code ROYAL20 for 20% off!) https://www.wodfitters.com/products

Wood Plyo Box: https://amzn.to/2Md9l3T (I couldn’t find the link to my exact box so here is another one of the same kind!)

WODfitters Mini Bands https://amzn.to/2s0nE4l

WODfitters Resistance Bands https://amzn.to/2IXMLyq

Sling Shot wider band https://amzn.to/2J38vZJ

Nalgene 32 oz Water Bottle: http://amzn.to/2DQAsyb

CAP Kettlebell: https://amzn.to/2FEnVOo

TriggerPoint Grid 2.0 Foam Roller https://amzn.to/2J2uH6f

SPRI Foam Roller https://amzn.to/2khUVUo

Apple Watch Series 3: https://www.apple.com/apple-watch-series-3/

*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 3 with the High Intensity Interval Training Workout application and I am 28 years old, 5’8”, and weigh 145lbs so you can use my few factors as well as my intensity level to gauge yourself.

In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!


All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings.

You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

Comments (100)
Shivinder Dhaliwal

Wow! Wow! First time this kind of workout & I am sweat dead. I Crushed It. Thanks Sydney, loved this one??

Basliisk g

1 2 cha cha cha 1 2 cru cru crushed it ... and you dont look 27 =)

vandana bansal

crushed this workout <3

Jillian Burns

crushed it!

prachi goel

Crushed it. Many times thought to pause it but u were very motivating. Loved this workout !

Adventures With Neen And Dahlia


Anabella Casanova



I’m tired as hell! Sweated so much

Domonique Zoll

Loved this workout! Thanks Sydney

Hancy Heimberger

I know you posted this 2 yrs. ago but let me tell you It definitely was effective, thank you Sydney Burned 350 calories and I crushed it!!??

Beatriz Mendoza

before yesterday I did one of your 28 years old workouts, so I am talkking you from the future, believe me, in neither of them you look older ;-) Thanks Sydney, you always give me what I need, today sunday was my rest day but I had too much energy, so thaaaaksss!!! you are the best!!

Abigail Hoyt

I can't believe I just found your channel! I'd been feeling like I was in a rut and this was just what I needed! So challenging! Thank you so much!

Richa Rastogi

I love all your workouts! I do them everyday during this lockdown period. Thank you so much.

Laneshia Pinkney

Time flew. But what a workout. I am sweaty everywhere. You keep the workouts exciting and I don't get bored. I don't get how you are able to make workouts daily and keep it fresh. You are heaven sent! Amazing!!

Lydia Solis

how do u know how many calories u burned

pınar Kocadere

This morning I was not very motivated to workout. I started reminding myself that I'd be proud of myself when I'll finish it and boom! I'm more than happy right now ? It's not just a body thing anymore, it's a deep, mental satisfaction that I reward myself with positive feelings, mobility and strenght. Thank you dear Sydney ? #sydneysquad

zaha zaha


Mei li

Crush it

Attyaoui Jawaher


No ThisIsPatrick


Lucy Morales


samir BHATI


Patterson Family

Hard one, thanks!

Melisa Maria Calderon Scheel

crushed it!!!!!!! :D

asha bagati

Just crashed it, thanks Sydney ?

Archana Paul

It was crazily tough.. My God.. I thought to quit in between but Sydney's words kept me motivated. And yes I CRUSHED IT to the end. Feeling amazing. ? Will do it again.

Keep it up girl. Thanks for providing such intense workout for free. I don't think of joining gym again.

Lori Daglow

2nd workout for the day. Love your workouts so much I am ready for a 2nd round after work instead of hitting the couch! Thank you soooo much!

Georgiana Botezatu


Jen Kaufman

Love your workouts!! Been doing them for a month now, I’m actually excited to workout in the morning!!

D England

wow. Thanks for motivating me to push myself through that. It hurt, but #crushedit !

Paige Coffey

Yes I did my sisters!!

Samar Yimer

Wow this was so though??. But Crushed it. Thanks sydney for your amazing workouts❤

Christianne Cottingham

this workout was SO MUCH FUN!!!! Gargling my heart! Hell yea, I'm so amped!! CRUSHED THAT SHIT!!

Sumeet Howe

Crushed it! Sydney, you’re an inspiration!

Valerie Gee

Crushed it!!

Tristan Stengler

Tuff Tuff Tuff, but loved it. T Granny


The breaks are far too long

Dominique Spatafore

Loved loved loved this workout!!!! ??

Harvey Chauhan

I crushed this workout, dripping with sweat and absolutely loved it



Le' Manah Retreat

You are the same age as my eldest! Crushed it!!

Nicole Cristiano

Crushed it with my mom today on mother's day! This was a tough one but it we had a lot of fun struggling together, thank you!

zohre zamani

icrush it????

federica rizzato

Hi sidney!i burn only 300 calories..i m 50 kg and 1,55 meter tall,is it possible to burn low calories?

Quyen Le-Devenish

Crushed it. You sure gave my sweat towl a soaking with today's workout. Thank you.

kate gabe


Chasity Caldwell

OMG that one killed me. ? Thank you!

Débora Andrade

OMG Sydney! There were like 4 times when I thought I would pass out, but I crushed It!

I've made hundreds of your workouts (from all types and lengths) and this one was the toughest for me... Thank you!!!!!

Ashley Speedbuilds

crushed it!!!

Michele Anderson

This was a little rough!!!!

Agostina Caruso

Te amo flaca TE AMO

Gea Pärnoja

I have crushed it twice and it's a killer ??

cliona twohig

Great job! It was hard but you made it fun!! You created this content before all the lockdowns...it’s honestly keeping my hanging in there today. Thank you ☘️❤️

Elin Tronvold

Great workout, love it :-)

Sherni Bibi

Hello Sydney plz make some intense fat burning and body shaping and sculpting workout with no jumping involved for weak ankle or pained heel persons,thank you.

Jessica Nelson

Crushed it Sydney!! I appreciated you for your motivation!! Thank you always ???❤?❤

Maria Ramirez

I crushed this workout wooooo!!!!!

Ilona Gallas

Crushed it! And the reason people think you are older has nothing to do with looks. It's that your workouts and knowledge are mature. Keep it up!

Lavanya Trehan

i crushed it !!! Thanks

Deanne Curcio

OMG. Did this with my 8 lb weighted vest because I thought I would only get half done before my toddler woke up...she didn’t wake up ?...holy jello legs Batman. You are an inspiration ma’am and thank you for what you do. ❤️❤️❤️

Melissa Steinagel

OMG! Hardest workout yet!

Afiqah Nadiah

I almost give up..but with your encouragement, I manage to do it. So satisfying ????

Maha Sinno

Thank you so much ☺️ I like your Suport word

cheyenne coston


Just Lael

This is a killer. Babbyyyyyy. My life flashes before my very eyes. Thank you for this workout it was awesome.

Teresa Violett

I added this today! What a great feeling! Thank you see you tomorrow!


Yasss!! So fun Thanks for the extra encouragement at the end

Karyn Polak

Outstanding! Question: running sneakers or cross trainers? Thanks for your thoughts.

Candace Gnyp

This is my fav! I need these challenges. I’m fit and muscular but I am a professional pole aerialist and I need to build my stamina and shed some weight and lean out my muscles so I can do more in the air. This is definitely helping. Thank you! Xoxoxoxox

Gracie Kia

#sydneysquad CRushed! Workout complete! Thank you !

Lacey Johnson

This one was tough! I crushed it though!

Jaiganesh V

Omg it was great

paula caceres

Crushed! Thanks so much, great plyo wo ???

Nazia Sharmin

You always choose difficult posture. Make some easy going moves for everyone

Girl Not Local

3rd time ive crushed this workout this week, it gets easier the more you do it.

deepika chandran

Totally burned IT!!!! You are crazily good....

Andrea Wallis

Crushed it to this workout this morning

Joanne Morrill

Yeah baby!!

Bridget :)



This was really tough. I cursed so dam much! 620 calories burn! Holy Cow!


I didn't know you were a high jumper in high school! That's why the workouts are so full of jumps maybe! I really love it, I feel great after jumping around and I love your jokes

Ebele Chigbo

Thank you so much Sydney for always pushing me. I pray God heals you completely and your heart desires granted in the name of Jesus ??


I'm 15 minutes in and I'm already sweating more then I do in my usual 1 hour workouts wth

Jacinda Tayler

This was so killer! I wasn't sure I was going to make it haha. Thank you Sydney x

stephen bundi

crushed it

Lynda Barrow

Wow Sydney, that was a tough one, I am dripping! Thanks!



Megan Petta

I crushed it!!! Such a hard workout but completed it woot woot! Thanks Sydney

Paige Coffey

love this one use it a lot between weight work...p.s. I thought you were like 23yrs old


very cool, thanks)))

Michele Kelley


gail docherty

That was tough but great.... burpee push-up was a killer at the end but I crushed it??❤️?x

Sarah Stevenson

Ok plyo n I have a hate - luv relationship going ?wowwwww ? ???time.....

Janet L

You did not come to play, girl!!! That was tough! I had to take a few brakes because I thought I was going to throw up ? but I loved it! I really appreciate how you described the broad jumps. You did a fantastic job at instructing proper form throughout the workout. Thank you!!! I'm really glad I found your channel!

Ismahane Belfihadj

Great work out. ...?????

donna mahun

Hard, but survived it!

rachael fearon

Going to do this tomorrow morning can't tell you how much I enjoy working out with you

Yvette Smith-Chunn

I'm 66 years young and I crushed it! Thank you for helping me maintain my sanity during this time.

Gaby June

I love your work , thank so much. Regars from Spain

Swati S


50 Minute Fat Burning Plyometric Workout - NO EQUIPMENT NEEDED | Sydney's Dirty 30 - Day 3

50 Minute Fat Burning Plyometric Workout - NO EQUIPMENT NEEDED | Sydney's Dirty 30 - Day 33 Sep. 2020
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Sydney CummingsSubscribe 438 721

Welcome to your workout!!

Welcome to your workout!! PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! https://www.youtube.com/c/sydneycummings?sub_confirmation=1

GRAB YOUR SEPTEMBER WORKOUT CALENDAR HERE for the Dirty 30 Workout Challenge to celebrate my top 30 favorite workouts on the channel and to celebrate my 30th birthday! https://www.royalchange.fit/store/p132/Sydney_Cummings_%27Dirty_30%27_Workout_Calendar_-_September_2020.html

Let's really CRUSH this plyometric workout together! This workout does not require any dumbbells so just make some room on your mat and let's crush it! I really want you to focus on being explosive and moving in a dynamic nature today! Not quick reps but powerful reps! Just grab some water, press play, subscribe, and let's crush it!

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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!


All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings.

You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! https://www.youtube.com/c/sydneycummings?sub_confirmation=1

Comments (100)
Sara Giuditta Borelli

Uhhhmmmm crush it and without any extra rest, only doing a couple of exercises a little bit slower, it was really very very strong. I feel beat, but very proud of myself!

Eilish Pick

omgoossshhh! when she says the next excercise is gonna be a fun one...AND THEN BURPEES...DEAD. Love love love these workouts and they are deffinitely helping with my mental health during lock down. Thank you so much sydney and team. What you guys do is amazing!

Z Colahan

This was a fun torture. Don't know how else to describe it!!

Shelly Gydesen

In what world are burpees a "fun" exercise??? not mine, lol

Lillian Xu

It was really tough one. Wanted to "take the easy way in the middle of the session". But thanks for Sydney's all-time positive encouraging, I smashed it. ?

Christina LeBlanc

I am 2 months behind but wow I almost died!! I was gasping for air at the end! I almost cried when Sydney said "be proud of yourself!".

Rebecca Niezen

That was so intense my knees are sweating. Crushed it and loved it, though!

Abby Salzberg

i really really love sydney but i really wish she wasn't so inconsistent with time

Mariama Bah

I feel EXHAUSTEEEEED !!!!! But I'm proud of my self ! Thank you Sydney to always make me push my self further and further , I LOVE YOU SO MUCH <3 <3 <3

Jesus Rivera

This was just what I needed. Felt stressed out and a little antsy, and lifting didn't sound like any fun. 50 minutes of throwing my arms in the air jumping was just what the doctor ordered. Thanks Sydney for another creative and CHALLENGING workout. So glad I found your channel a couple months ago. 511 active/ 587 total with an average 167 bpm.

Vetsy Marie

work out was fun but the breaks were never really 20 sec or 30 sec.... mostly counts to 40 secs - 1 minute which idk if im really pushing myself or not. 1 min rest counts to 1 min and 30 sec. Really frustrating as i feel like im not challenging myself and im not losing any weight.

Catalina Muñoz

Me: (literally about to faint) "slow down, take the easy way out".
Sydney: "Don't listen to it"
Me: XD?

Genesis Barahona

As a volleyball player, this was an AMAZING workout!! Thank you as always Sydney??

Michelle Major

I'm proud of myself! Thank you Sydney. I appreciate your genuine words of encouragement.This was indeed a tough one but your sunny disposition certainly helps get one through it.

melinda taylor

Holy $#*& that kicked my ass! Thank you! I feel great.

Tatyana Kalinskaya

It was intense!!!! I thought it would be easier to do it, but I was wrong! A real challenge, thank you Sydney!!!!

Stuart Vickers

Very good ,just beed a shower and a lie down. Great work out thankyou

Praise Yusufu

This workout was tough...BUT I AM TOUGHER THAN IT??...this workout is such a good way of showing your endurance and I'm so happy I got through it

Tina Shrestha

I crushed it ??

Lubna Hafeez

Awesome sweaty workout. Nearly killed me ??

Heidi Zahn

Wow that was TOUGH! I didn't do it perfect and I was feeling really fatigued, but I DID IT, and I'm feeling proud!

snehal gupta

Superb workout

Shanee Harmon

This workout killed me!!! So thankful for you Sydney :)

Vittoria Giordano

Did it! I feel awsomeee

Sara Delaney

you are amazing. I discovered you during COVID - and still going strong. you really motivate me to push hard when I am by myself! I am also a resident of NC and love how you personalize things with telling us bits about yourself and your past. Thank you again and happy holidays.

Anantha krishnan

Feeling proud and top of the world!!!

Nancy Motley

Killed it! This is my favorite workout. Kicked my butt! ??‍♀️???

Alondra G


Jenna McCord

I am proud of myself because I have tried to do this workout three times over the past couple months. The first two times, I paused the video and did not finish. Last night, I finished it!!

Chelsie Rowbottom

Love your workouts have only done 2 or them but I love them so far I love cardio kickboxing and these ones your doing are awesome also

How many calories burned?!

Plus if I was to do 6 days of work all different videos from your channel will that be enough to lean out and lose weight as well as eating good ?!

Tanya Taylor

I have just finished this workout and I’m so proud of myself for doing so. You are such an inspiration - thank you. I will be back tomorrow x

Alice Gee

YES OUR TIME IS WORTH OUR EFFORT!!! Half way through I really thought I would have to stop, I felt tired and done. I came into this workout with not much motivation, but then you said "my time is worth my effort" and to make sure yours is too! And YES it is! I went into the second half with a complete new outlook and smashed it! I feel amazing now. You are so inspiring and in these tough times your workouts and positive attitude always make me feel amazing! (Plus the dancing at the end always brings a smile to my face).

Invest In A Dream

Crushed It ?

Jennifer Gdovin

Anyone else need to lay on the floor after this for 20 minutes and rethink life ? so happy I found your videos! Amazing workout!

Gonada Tambunan

Thankk youu so muchh

Visceglia Desiree

That was horrible

Ellen Ceresko

Thanks Sydney and Dustin! I WILL!

Sydney Cummings

Thank you all for crushing this workout with me (whoa baby that was a tough one!) and a HUGE THANK YOU to anyone who is taking the time to leave comments, like the video, and subscribe! It may seem like a small deal but it really does add up to help us get the best workouts in the world to people all over the world!!!!
I truly appreciate you helping us help as many people feel as great as you and I do each day after our workouts! If you haven't already, help us reach a huge goal of 1 million subscribers by clicking here and sharing with your friends! THANK YOU I LOVE YOU ALL!!! www.youtube.com/c/sydneycummings?sub_confirmation=1

Anny Dear

I'm proud of myself!!! And I love that last piece of advice. I will! I will! I will!!!

Marilyn E. Jess

Loved this, and the modifications. Will do this one again.

Johana Fuentes

I enjoyed every minute of this workout, thank you Sydney!

Kayla Vaccaro

Here I am.... Day Three. Ever since I stopped playing sports when I went to college, I kinda lost myself. I've gained weight, lost my muscle/endurance/motivation. I decided it was time.... time to find the love I had for sports and working out. And... here I am. Day Three, feeling stronger/healthier/better.

This was HARD. But, I did it.


Thank you so much, I did it even if i'm sick ! I did it !

Roya Nahvi

I just can say love you sydney.

Adanma Nwachuku

im proud of myself! That was so effing difficult but I pushed through! and you will too :)


Sydney!! This is the hardest workout of yours I have ever done, It was such a mental battle. Thankyou for creating these amazing workouts, and for always motivating and pushing us!

Jamie Maxcold

I crushed it ?

Jen Harre

Great workout for Thanksgiving morning!

Carolina Alejandra Rodríguez Rubio

Oh my God...
I didn't even know that I could sweat this much!!!!!

Primrose Kingdom

okay i went through and read the comments before i started a LITERALLY ALMOST WALKED AWAY LOL..... BUT I DID IT!!! AND i too, almost stopped on the half way mark cuz i was satisfied with my first half and PUSHED THROUGH the second half!!!! although i might collapse before i make it upstairs iiii sttttiiilllll diiidddd iittttt just put the qoute on my tomb stone "i made it to the cool down" HAHAHAH!!! :p

Tonya Henderson Ricks

I follow Sydney's workout as she posts them so when I did this one the first time I was relieved that I didn't have to see this one again. I literally almost died!! So when it came back around for this challenge I was dreading it. This time was challenging but not as bad as the first time. This has shown me how much I have grown physically and mentally. Thank you Sydney for all that you and Dustin do for us. Your dedication and commitment are truly appreciated!!

Solmyra Araiza

This KICKED MY ASS. This is the first time in a workout I genuinely wanted to cry after a workout because of how tired I was but mostly because I actually finished it ?❤️

Amalia AG

Those split jump squats were the real deal and almost killed me the second time around :)

Stuart Vickers

I'm in the UK. I used to go to the gym. But with covid that's a no go. These workouts really do help. Thankyou

Jess Gallos-Pronyk Russ Pronyk

This is a terrific workout, similar style to your 50 minute plyo cardio from a while back with more focus on explosive movement and more instruction on how to achieve it. So out of curiosity I did “fat burning plyo 50 minutes” from 2 years ago and then two days later did this one. The format nearly identical with exception of doing circuit style for last three moves in second half (repeat mode) in this one. Using these, slightly slower, more explosive moves, as demonstrated by Sydney, in this one I burned 40 more calories, then the previous workout. Goes to show even your training has advanced and improved in last 2 years. Way to go Royal Change Fitness!

Fanny TL

I had never burnt so many calories in 50 min. Loved it!!!!! ❤️ you really made me push myself until the very last second thank you ☺️

Fran J

I will !!!!!!! thanks for this session Sydney !

maja simic

WOW! Amazing training! Impressed!

Arianna Nisbett

I am so proud of myself for pushing hard in this AMAZING workout. Thank you Sydney for kicking my butt

P.S seshan

Hey Super Sydney, Yes I am proud of myself and Im a lot more proud becoz I have you by my side. You are not just my personal trainer but my mentor, my guru, my teacher the one I would always look up to . What you always say at the end of each workout makes me more stronger and confident as a woman and all the thanks to you for it. A day without you is like stranded in a desert looking for water. No exaggeration here but its true . I wish if I would have found you right from the beginning by now I would have been more fitter and stronger but nevertheless Im so happy to have found you and I wish you never stop the great work that you do and continue making the world love fitness, have fun and be healthy. Love u Sydney. God Bless you.

Ameera Chyy

That was a hard workout that I’ve had done in a long time??? wow I was dying? the sweat is real? the burn and intensity was maddd??

Janessa Ridenour

I'm restarting my fitness life again since quarantine and I'm doing it from home but i only have basic gym supplies right now. I started this workout series three days ago to have some form of cardio without a treadmill or warm weather to run in and I love it. I sweat a lot and each day I feel stringer. I do this before my actual weight lifting so that I'm tired and have to push myself in the short lifting workout. Thank you for these videos they're great.

Adventures With Neen And Dahlia

Loved this one!

ME Tropper

woah! This was a killer! no energy to type...

Mindy Stewart

Thank you so much. Tough workout but with your encouragement, i did not give up. Your dance moves at the end are so adorable.


Thank you Sydney! What a challenging workout, you read my mind after the first round *lol but I didnt quit! Yess! You are so right! Its the willpower that get us through everything.

Aidana Foster

Hi guys. You guys workout every day without rest? I do Sydney’s workout every day as Sunday is a stretch day, please advice. I’m not sure if I’m doing right to grow my booty muscle abs, arms? is Anyone doing same? Sydney: thank you very much for your hard work.

Pamela Nutter

AMAZING....so so tough! Loved it...thank you! GRATEFUL

Danielle Wilbur

I thought after finishing the 90 day challenge- I was ready for anything. I was wrong. This workout was a tough one for sure, but once I made it through it, I felt extremely proud....and very very sweaty.

Syeda Simin

Amazing workout?

Claudia Cloete

This was so different and an absolute killer but it helped me losen my muscles after yesterday's workout... Cannot wait for tomorrow! Thanks Sydney!


good one . thanks! myyyyyy pooooor neighbors haha

Ondrej Kubicek

omg nice, not just cardio, legs working heavy :) So do not recommend after heavy leg workout day before like I did, my legs are very shaky rn :D

Ledya Yousif

Day 3 done

Josephine Buehler

That was a killer!!! Oh my goodness...definitely challenged me. Thank you Sydney!

Kyrsten Lyon

I will, I willed it, and I crushed it. Another great video and challenge along with inspiration Sydney! Thank you and much appreciated for all you do!

alicia rivera

I didn’t think I was going to be able to finish and push through. Modified it to the max but I’m proud of myself for doing my best til the end. This was a tough one

xaverie akorah

How can something be so fun and terrible at the same time???

Elin Tronvold

Great workout :-) Thank you!

Lauren Sweet

❤️life changing- thank you sm!!

Carolina Alejandra Rodríguez Rubio

I am proud of myself for doing this 50 min work out... AGAIN?

Sophie Lewid

Just revisited this little corker. What a workout! I haven’t felt this proud of myself for a while. I might challenge myself to do it once a month. Thank you Sydney.

Rachael Baker

Sydney!!! Thanks so much for the workout! It simultaneously almost killed me and put me in a better mood... LOL you're the best!!! :)

Sophia Fiorini

When you think you get rest but there’s one more circuit ?

Shivinder Dhaliwal

Oh god, breathless. Did this one second time & believe me it’s challenging & so worth doing it. Thanks Sydney. Crushed it hard?????

Kate Clifford

One of the best yet - thanks Sydney! Might even set my alarm with the I Will caption... crushed it..

Toni Cox

Awesome workout! I started doing these as someone I follow on Instagram is always doing your workouts and they looked really fun and interesting (and sweaty). And they have not disappointed. 600+ calories burned today during this workout even with modifying most to lower impact option!!


I started this challenge on Monday!!! I did it!!! Today was intense but I am happy that I did everything!!!


I am proud of myself, and so damn grateful for that end game pep talk. I finished, and I modified or completely switched out due to pain in my foot arch and shoulders, and she reminded me I showed up and I tried. I am here. I am kinda proud.
Now to stop procrastinating on cleaning the house


Wow! That was way harder than i had anticipated. I don’t know if i would have finished without your positive self talk. Thanks for pushing me outside of my comfort zone with this one. ????

Lea Way

Thank you love this work out I love them all but this one seems to be my favorite today have a blessed day don’t be fearful step into it

landus cameron

Hey sydney is there abs workout

Sabrina Gibson

Im proud of myself!! What a hard workout, thought I was gonna die. Just want to let you know that your workouts are amazing and that you are so motivational and inspiring. THANK YOU! Love from Norway

Vicky Lav

OH MY GOD, those last 6 minutes i thought i was dying hahahaha but i`m glad i fiinish it!! I love her ♥♥♥
See ya tommorrow!

Sharanya Ramesh

This was my first workout with you. I did it even though I had a long day and I was tired and I didn't feel like it and BOY, was it worth it. I WILL come back for more. Thank you for this pick-me-up, I feel so much stronger, physically and mentally :)

Shivinder Dhaliwal

I am breathless & sweating profusely. Oh god this was one strong deadly workout. Thanks Sydney ??

Lisa Edwards

This was hard AF! But was great! Thanks for always motivating us when we need it through the tough parts!!!! Seriously grateful for you! ? ?

Pauline H UK

Another great workout Sydney. I nearly gave up three quarters in but didn’t thanks to your motivational words and felt like I’d really achieved something at the end. Brill. Thanks Sydney

Silver Lining Moments

"My time is worth my effort." That is a very powerful reset into focus and dedication. Thank you!


Thank you Sydney, you are the best. I'm so excited that I finally found you, you are who I've been looking for this entire pandemic. I finally feel motivated physically, mentally, and emotionally with all of your positive talks at the end of the workout. You have helped my me in so many ways and I can't wait to continue working out with you.

Jump Rope Plyo Workout Follow Along

Jump Rope Plyo Workout Follow Along7 Jan. 2019
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Jump Rope DudesSubscribe 438 721


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Jump Rope Plyo Workout Follow Along


30 seconds - 1/4lb - regular bounce

30 seconds - jumping jacks

30 seconds - 1/2lb - regular bounce

30 seconds - high knees

30 seconds - 1/4lb - run in place

30 seconds - butt kicks

30 seconds - 1/2lb - run in place

30 seconds - jumping jacks

* REST 10 second between exercises

** REST 1 minute between circuits

***Beginners Repeat 3x; Advanced repeat 5x

SUBSCRIBE TO OUR CHANNEL ► http://bit.ly/2SlQNl1


Follow The Jump Rope Dudes:

INSTAGRAM ► http://bit.ly/2E6reBH

FACEBOOK ► http://bit.ly/2E58dPQ

SPOTIFY ► https://spoti.fi/2E49CGn

BRANDON'S YT CHANNEL ► http://bit.ly/BrandonYT

DAN'S YT CHANNEL ► http://bit.ly/YTDaniel

Music: http://share.epidemicsound.com/pzM8d

Comments (83)
Montreal's Finest

This was great! 8AM, Saturday morning out in the 6... I DID THE THING ? now on with my day. Thanks JRD ?

Durana Saeed

Too much intensity
It's another challenge for jrd nation ????

sarthak patnaik


corona virus

Second...love you guys...


thanks dudes

Michael Lyons

First to press video

Br Bk

Hi I am back

Mylesg 31

9 at night but you know what we say #DOTHETHING

Intesar Kabir1996

No excuses dudes and dudettes! Very simple, very easy (well not so easy after 2 rounds.. lol?) yet super effective workout! Let's #dothething!

Oh and I want to Thank The Dudes for inspiring me, for helping me to do the thing every single day! I got now the legendary DU CROSSOVERS Down???.. I never even believed that I can do the trick someday! But now look! How far I got just because I was consistent.. working my ass off to learn to do the thing every single day! So love you Dan and Brandon! Cheers!??

Tanushree Soren 229

Wow!! That burned like 420 ish calories for me!
Thanks JRD! Let’s do the thing ?

kbisthebest mychannelisfunny

I'm a teen and I really want to loose 12 pounds. my mom bought me a jumprope. And I'm really enjoying your videos alot.


Awesome workout ✌? just finished it, thanks guys ❤️

Russel NGO

Love the unusual scenery there ?

Trey Davis

Random: I've noticed your right wrist turns more than your left. I've also noticed this in my own work outs haha.

Fatima 777

Just Finished the workout ??‍♀️ I’m dying ?but at the same it feels sooo good ?.


I have avascular necrosis on my right foot directly underneath my big toe (sesamoid bone fracture that turned into dead bone fragment that wont die) and I cannot jump rope ??

Rahul Amrit

Can you tell me which shoes I should buy - basketball shoes or running shoes??


I did 2 and a half circuits ?


I am 21 y.o and I am 92.5 kg. Never been active since I was like 15. Sports is never my forte since then. But yesterday I grabbed a new jump rope, and did 400 jumps. Today I did 300, because my calves hurt so much from yesterday's exercise. Is it normal tho? Should I reduce the number of my jumps?

Brett Altoft

One thing I've learnt from this channel is....... A workout is never hard nor easy, it's what u make it!! A 5 minute blaster can be just as good as a 1 hour where u don't push yourself..... As the boys say 'DO THE THING'

karen VV

Ah this one hurted so good !

Daniela Matei

I cut my finger very bad and i can't hold de rope! I can wait to cure and start jumping again!

Houda Alnaimi

Hey guys
Thank you fir your great channel, this is my first challenge and I was wondering if it is ok to do only two rounds as a beginner ?


All beginners should do this! Regular jump as replacements. Thank you ? تريما کاسيه ? Terima Kasih ? 謝謝 ? நன்றி


The jump rope dudes are spectacular. What more can I say!?!?


Thank you!!! I love doing these workouts with you guys!!!?❤


Yo guys... with ur help i have lost a wooping weight of 60 pounds in just 1 month and still going.... im damn sure ill meet u once i've reached my goal???

Robin Muhlestein

Hey JRD dude,
I offer for myself the lean set with the 1/2 and 1/4 lb for my birthday. They are just amazing rope and seems to be very durable.
I just have a question, when I use the 1/2 lb my hand are often wet so I couldn't put my thumbs as to control it and then it's hurting my wrist. Normally I should have strong one because I has been doing it since one year and half.
Is it the same for you ?

fafy te

Finally the day arrived (I must wait until the night for my work ☺ )
I love this type of training
Good luck for all of you !!

Cody Eason

Have you guys thought of making something so i can follow your workouts but play my own music? Closer to the cross rope app?

randomxlovefrost 64

doing this again!

W Hawkins

Got my ropes last week- one pound rope and a two pound rope. My goodness. I super setted kettlebell figured 8's with jumping with one pound rope. I was dripping sweat. I love it

Jennifer Cuellar

Been doing y'all's workouts for a while and they are still amazing.

Obinna Ubah

Hi guys! Love from Nigeria! So my rope came in today.(not your recommended one, can't afford that lol). It's really low quality and I don't get to do all the tricks but I took on the challenge and completed 5 sets of this!

I'm not going to lie, I thought it was going to be easy.

It was the most intense excercise I've had in a while.

The real challenge is getting up tomorrow to do it again.

Thanks for this channel guys. God bless!


Im jump roping from 3 days im a beginner, hardly can do 100.. but my calves hurting really bad I can’t even walk .. is it normal?? Or m I doing something wrong


I’ve always been overweight then I initially lost some fat from running. After that I found Crossrope and your workouts and I’m getting leaner and have lost a total of 60 pounds! It’s also been super nice to be able to conveniently workout and it doesn’t take more than 30 minutes ever!

Judith Catlett

Liked very much. Not your location so much, but that's the advantage of the rope. Take it anywhere. How tall are you Jump Rope Dudes?


Merci !!!

Luka Martin

Will all the workouts from the challenge come on the YouTube channel?


Did this workout on Sunday, again!!! ?Great workout!!!

Wilson Perez

Hola tremendo circuito muy bueno lo voy a serlo mañana.gracias por su gran aportación para nosotros que queremos aprender circuitos para hacerlo más entretenido.exito

Barath waj

3 rd comment from INDIA

Emiguel J. Martinez Oquendo

You guys are awesome! Love thr variety of Jump Rope workouts! Gonna join the challenge today!

farrel mukhesh

I do one set of this n another set of something else 5 mins later... not as intense but its helping d goal nonetheless...thx guys

Bob Kruse

#didthething not too easy, not too hard, just right and I’m dripping.

Henrique Junqueira

You guys could make some videos of how to do a good warm up.


Can we do jump rope in empty stomach??? I usually do before breakfast

Akimos mystery

How much does crossrope cost in india??

fiq zurani

Is it sufficient to exercise with jump rope for 30 mins everyday.. regular jump..

Julia B.

That's was hard but worth it!!! ? made it through the whole video ! THANK YOU !! ??? #DOTHETHING

Matien Azemy

400K subs before March???


Christoph Roesch

When are you announcing the winner of the best edited jump rope video?

Vato Fresco

You are a great motivation ??

Pat Robinson

Thank you for kicking my butt!!! 246 calories gone !! Now for high protein Greek yogurt!

Luke Cirillo


Just uploaded my first ever vlog! Includes a naked ski run. Would love to get some feedback if anyone will check it out? thanks!

farrel mukhesh

6 sets intensive 0.25lbs rope... wow again ..thx Dan

Reymart Tuague

Is this a 30m jumprope??

farrel mukhesh

5 sets.. full blast... 0.25lbs rope... u guys r amazing

Siva Sankari

Bro I just did this full workout last two days.i don't have calorie counter.so I just want to know in this workout how much calories will be burned approximately?if I know this,it will help me to make calorie deficit in my diet.

Daniel Win

Love this one

Tommy Madigan

Little late to the party but I just did 3 rounds...thanks!

radiation physics radiation

Dan why you are so ? handsome dan are you married


I always come back to this specific workout (1-4-19). I love the Jump rope with plyos!!

Athul Krishna

It's amazing. I started losing wheight. Thanks guy's ????????

Bryce Dennis Ansah

I started my weight loss transformation in June and since then I have lost 60 pounds from doing something I never thought I would do, you guys and jump rope have saved my life!

Qawiem Azlan

This channel is guaranteed certified

Valeria Bottura

Protip: eat at least 30 min before doing the workout, people have been telling me this forever and I’ve always ignored them. This workout taught my naive stomach a lesson lol

Glenn Brathwaite

This workout I have done it more than twice. Is my favorite

Gina Staples

Yup, did the thing!?

Vishnu Mahapatro

DAN.. Yo ? #DoTheThing?

Emily Faulkner

Good one! I just got a weighted jump rope for xmas but the handles are weighted, not the rope? What are the benefits of that versus the rope? It is very loud too?

JMO - Just My Opinion - Classy

So gonna try this tomorrow. Workout for today done before I saw this (why didn’t I check my notifications ????)

I did it 5 circuits done - wow... love the after workout feeling not the during workout ?

Matteo Zala

love the vid, guys! I ask you one question: can we use the JRD calorie calculator only if we sign up to your site now? I used it a lot but now I cannot find it anywhere!


Which matters more for losing weight intensity or the length of time? Am skinny fat and very unfit, so i wanna know and is 15 mins of jump rope every day enough?


I absolutely love mixing plyos or (calisthenics) with jumprope!! I want to see MORE of this type of workouts!! Excellent job guys. Just extraordinary motivation!!!!!

radiation physics radiation

Love you dan

Victorino Ruhepo

Amazing workout!!!
Tomorrow guys! #DOTHETHING!

MyFearce GgTyggjh

Hi jrd do you intermittent fast everyday

Trisha Haldar

Please can you tell me, if I jump rope everyday then could I reach a weight loss plateau? Can it be possible that jumping rope everyday make my body resistant to it?

Luis Ortega Jr

Love this !!!!!!!!

Cody Eason

What's going on where you are what's all the construction


Hey JRD, I'm a 5'11 dude who weighed 98 kg last year. After jump-roping, I am now 84 kg. What do I do to keep losing more weight or at least not gain anymore since I'm really happy with my current weight.

Marcello Antonio Dreier

First congratulation to Morris and Isa!!! those 2 are amazing people. ????

?thank you Dan, Brandon and Steve. ?
just the beginning! ?? I looking forward to this challenge! ???